Quick oil-free Asian rice pan with Brussels sprouts
vegan
Ingredients (for servings, )
| For the rice | |
|---|---|
| 8 ½ oz | Whole grain rice, brown rice (raw, organic?) |
| For the vegetables | |
| 20 oz | Brussels sprouts, raw (organic?) |
| 1 | Onions, red (raw, organic?) (2.8 oz) |
| 4 cloves | Garlic (organic?) (0.42 oz) |
| 3 | Chili peppers, red, raw (organic?) (0.53 oz) |
| 2 tbsp | Tomato paste, unsalted (organic?, raw?) (1.1 oz) |
| 2 tbsp | Reduced salt soy sauce (Genen-Shoyu, organic?, raw?) (1.1 oz) |
| 2 tbsp | Rice vinegar, rice wine vinegar (organic?) (1.0 oz) |
Equipment
- skillet (frying pan)
- stove
- saucepan
Type of preparation
- cook
- chop or grind
- sauté
- sweat
- season to taste
- remove the skin
Preparation
For the rice
Cook the brown rice according to the instructions on the packet. Then drain off any excess water and set the rice aside.Typically, you use 1 part rice and 3 parts water, bring them to the boil together and let the rice cook with the lid closed for about 15 minutes. Then turn off the heat and let the rice simmer for another 10 minutes.
You can also use wild rice or cooked grains like buckwheat instead of brown rice. We used a mix of brown rice and wild rice.
Continue with the next steps while cooking.
For the vegetables
Clean the Brussels sprouts and cut into thin slices. Peel the onion and garlic and chop finely. Also chop the chili finely. Sauté the onion cubes in a pan with a few tablespoons of water. After about 2 minutes, add the garlic, half of the chili and tomato paste and stir. Add a little water so that it doesn't stick and stir. Add the Brussels sprout slices and half of the vinegar and soy sauce and simmer for about 8-10 minutes, stirring and adding a little water if necessary, until the Brussels sprouts are cooked but still noticeably firm.You can also use 2 tablespoons of refined rapeseed oil for 4 people to sauté the onions if you don't want to do without oil altogether.
If you don't like it spicy, use a little less chili to start with. You can add more chili at the end if you need it.
Completing the dish
Add the remaining chili or vinegar and soy sauce and season to taste.
Mix the finished rice with the Brussels sprout mixture and serve.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 318 kcal | 15.9% |
| Fat/Lipids | 2.3 g | 3.2% |
| Saturated Fats | 0.46 g | 2.3% |
| Carbohydrates (inc.dietary fiber) | 66 g | 24.4% |
| Sugars | 5.9 g | 6.6% |
| Fiber | 9.2 g | 36.7% |
| Protein/Albumin | 11 g | 21.9% |
| Cooking Salt (Na:300.4 mg) | 763 mg | 31.8% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin K | 258 µg | 344.0% |
| Vit | Vitamin C (ascorbic acid) | 133 mg | 166.0% |
| Min | Manganese, Mn | 3.1 mg | 156.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.88 mg | 63.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 104 µg | 52.0% |
| Prot | Tryptophan (Trp, W) | 0.12 g | 48.0% |
| Elem | Phosphorus, P | 332 mg | 47.0% |
| Vit | Thiamine (vitamin B1) | 0.50 mg | 46.0% |
| Elem | Potassium, K | 886 mg | 44.0% |
| Prot | Threonine (Thr, T) | 0.36 g | 39.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.17 g | 9.0% |
| Linoleic acid; LA; 18:2 omega-6 | 0.69 g | 7.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.12 g | 48.0% |
| Threonine (Thr, T) | 0.36 g | 39.0% |
| Isoleucine (Ile, I) | 0.40 g | 32.0% |
| Valine (Val, V) | 0.51 g | 32.0% |
| Leucine (Leu, L) | 0.62 g | 26.0% |
| Phenylalanine (Phe, F) | 0.40 g | 26.0% |
| Lysine (Lys, K) | 0.43 g | 23.0% |
| Methionine (Met, M) | 0.15 g | 17.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin K | 258 µg | 344.0% |
| Vitamin C (ascorbic acid) | 133 mg | 166.0% |
| Vitamin B6 (pyridoxine) | 0.88 mg | 63.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 104 µg | 52.0% |
| Thiamine (vitamin B1) | 0.50 mg | 46.0% |
| Niacin (née vitamin B3) | 5.4 mg | 34.0% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 25.0% |
| Vitamin E, as a-TEs | 2.0 mg | 17.0% |
| Riboflavin (vitamin B2) | 0.20 mg | 15.0% |
| Vitamin A, as RAE | 63 µg | 8.0% |
| Biotin (ex vitamin B7, H) | 1.4 µg | 3.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Phosphorus, P | 332 mg | 47.0% |
| Potassium, K | 886 mg | 44.0% |
| Sodium, Na | 300 mg | 38.0% |
| Magnesium, Mg | 112 mg | 30.0% |
| Calcium, Ca | 82 mg | 10.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 3.1 mg | 156.0% |
| Selenium, Se | 18 µg | 32.0% |
| Copper, Cu | 0.30 mg | 30.0% |
| Iron, Fe | 3.7 mg | 26.0% |
| Zinc, Zn | 2.3 mg | 23.0% |
| Fluorine, F | 1.7 µg | < 0.1% |
| Iod, I (Jod, J) | 0.69 µg | < 0.1% |
This quick oil-free Asian rice dish with Brussels sprouts is easy to make and healthy.
Nutrient profile: According to GDA guidelines, one portion of this dish covers three times the average daily requirement of vitamin K. Vitamin C and the trace element manganese are covered by well over 100%. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the maximum recommended ratio of 5:1.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Brown rice: Wholegrain rice or brown rice retains its natural silver skin after harvesting. This means that wholegrain rice is more nutritious than regular rice: the vitamins and minerals stay on the grain. Wholegrain rice tastes slightly nutty and keeps you full for a long time.
Brussels sprouts: Unlike other cabbages, Brussels sprouts do not consist of one head. This typical winter vegetable consists of several whitish-green buds. Brussels sprouts are not only rich in vitamins and nutrients, but are also said to protect white blood cells against cell damage caused by carcinogenic substances. The ingredient sulforaphane, which is also found in broccoli, is still the subject of current studies. The taste of Brussels sprouts is typically cabbage-like and slightly bitter, which is why children often do not like them. However, the bitter taste gives way to a tart-sweet aroma if Brussels sprouts are harvested after the first frost. The optimal harvest time is November/December.
Salt and oil: We have deliberately left out oil for health reasons and reduced salt by using low-salt soy sauce. However, since salt requirements vary from individual to individual and depending on habits, you decide for yourself whether and how much salt you need. You can find more information on this topic in the book we have described: "Salt Sugar Fat" by Michael Moss.
Oil: If you don't want to do without oil completely, you can sauté the onions in 1-2 tablespoons of refined rapeseed oil.
Substitute brown rice: You can also use wild rice or cooked grains such as buckwheat instead of brown rice.
